Flaxseed nutrition facts
Per 1 cup, whole · 168 g
of a 2,000 cal day
- Protein31g13% of calories
- Carbs49g20% of calories
- Fat71g67% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Flaxseed (1 cup, whole, 168 g) has 897 calories, with 31 g of protein, 49 g of carbohydrates and 71 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (61% DV), dietary fiber (164% DV) and thiamine (230% DV). Keep an eye on saturated fat, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein61%
- Dietary fiber164%
- Thiamine230%
- Riboflavin (B2)21%
- Niacin32%
- Vitamin B661%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Saturated fat31%
Vitamins & minerals
Amounts for 1 cup, whole (168 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 3 mg | 230% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 1 mg | 61% |
| Folate (B9) | 146 μg | 37% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 132 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 428 mg | 43% |
| Iron | 10 mg | 120% |
| Potassium | 1,366 mg | 29% |
| Magnesium | 659 mg | 157% |
| Phosphorus | 1,079 mg | 154% |
| Zinc | 7 mg | 66% |
| Copper | 2 mg | 228% |
| Manganese | 4 mg | 181% |
| Selenium | 43 μg | 78% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.3 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 48 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
70 calBob's Red Mill Flaxseed Meal2 tbsp−827 cal
70 calBadia Health Seeds, Flax Chia & Hemp2 tbsp.−827 cal
170 calSimply Nature Flax Seeds, Milled4 tbsp−727 cal
70 calBadia Flax Seed, Ground2 tbsp.−827 cal
60 calBob's Red Mill Golden Flaxseed Meal2 tbsp−837 cal
170 calBob's Red Mill Whole Flaxseed3 tbsp−727 cal
Burning 897 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 170minWalking (3.5 mph)
- 108minCycling (moderate)
- 75minRunning (6 mph)
- 126minSwimming laps
Common questions
How many calories are in Flaxseed?
One serving of Flaxseed (1 cup, whole) has 897 calories, which works out to 534 calories per 100 g. That is about 45% of a 2,000-calorie day.
Is Flaxseed high in protein?
It provides a solid 31 g of protein per serving (61% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Flaxseed keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Flaxseed?
50 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Flaxseed?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
